Tuesday 7/11/17

Tuesday 7/11/17

Liftoff Cutoff – The deadline to sign up is Thursday by 5 pm. That means on MBO not in person to a coach (But Matt, Robert & John, we got you) including people competing in just weightlifting or just powerlifting. Flights will be announced on Friday.

The Do’s and Don’t’s of Meet Day: Weightlifting Competition Preparation by Mike Gray, Catalyst Athletics 

Do make your opener.  If you’re best ever snatch is 100k opening with 99k is a risky endeavor. Personally I like 5k under my current best but your coach should know best.

Do not take, eat or drink something you don’t normally ingest. If you have been eating carb free or very clean to make weight this is not the time to have a slice or 2 of pizza after you make weight to celebrate. If you have never had an energy drink this is also not the time to try it.  Everything you take in before you lift is something you know works for you and you have used it with success.

Do thank the meet director, loaders, coach, friends and family that showed up. You ever load a barbell for 8 hours? You ever count attempts for somebody? You ever sit around for 6 hours waiting to watch one person lift? Get my point?

Do not spike the barbell after you finish. You aren’t the first person to lift in a meet. Follow it down and act like you have been there before. Glaring at the judges is also pretty lame.

Do have a plan. What I mean by this is have a plan for after your 1stattempt. Also remember that everyone has a plan before they get punched in the face.

Do have a Snickers for in between the Snatch and Clean & Jerk. I can’t tell you why it works but I swear to everything it does.

Do not start your warm up 2 hours out. You are wasting energy. I see this all the time with guys literally warming up for 90 minutes and they are in their 20’s. Trust me guys you are burning a ton of energy that would be better used on the platform. Same guys that show up with headphones on with their “I am going to run through a wall music” blaring. Save it. Use it when you really need it. For the love of everything RELAX until you don’t have to relax.

Do bring the following items:
Water: 2x what you think you will need.
Food: Try and stick to the same stuff you have been eating the week before.
Caffeine: If that’s your thing bring it and if it’s not then odds are I don’t like you as a person.
Bandages: Nobody plans on ripping their shins open.
Shoelaces: It has never happened to me but it would suck if it did.
Camera or something to capture video: Just be cool when you ask them to tape you.
Biofreeze: Why not? Make sure you wash your hands after.
Attitude: Competitive and ready to win.

This is important and you have to be of legal drinking age but 2 Tecate’s in a can are the best beers you will ever drink after you have finished a meet. Once again no scientific evidence, just take my word for it.

Do watch videos of great lifters the week prior. It works.

Do not be this guy “This is crap. My openers went up way easier last night!!” or “I lifted more on Thursday than I did today!!” (meet being on Saturday). You might want to look back at your program because I am sure that it wasn’t planned that way.

Do not neglect your hands the last week. Take care of them and they will take care of you on game day.

Do be the guy that helps out after you lift. Those bars don’t load themselves.

Do remember what you are there for. To lift big weights on meet day. Getting trashed the night before, showing up late, and not taking it seriously are just a sign that you don’t take it seriously enough to give it your very best.

Warmup
Dynamic Athletic Movement
Hip Mobility Series
10 Downdog Push-ups

Lift

Levels 3/4
(approximately 35 minutes)
Snatch Progression, then:

6 Minutes:
3 x 5
Snatch Pull
5% heavier than your 1RM Snatch
Pause up on your toes at triple extension for a full 2 second count. If you can’t maintain your balance, fix your technique.

12 Minutes:
5 x 2
Snatch (receive the bar overhead in a full squat)
Sets across at 65% of 1RM

12 Minutes:
3 x 5
Front Squat
Sets across, 65% of your squat clean.

Level 2
(approximately 35 minutes)
Snatch Progression, then:

6 Minutes:
3 x 5
Snatch Pull
5% heavier than your 1RM Snatch
Pause up on your toes at triple extension for a full 2 second count. If you can’t maintain your balance, fix your technique.

12 Minutes:
5 x 2
Knee Hang Snatch (TRY to receive the bar overhead in a full squat, if you can’t then hang power snatch and ride it down below parallel)
Sets across at 65%

12 Minutes:
3 x 5
Front Squat
65% of your Squat Clean 1RM

Levels 0/1
(30 Minutes)

6x
5 Double Kettlebell Squats
10/10 One Arm Rows
5/5 Plyo Step-ups
10 Push-up Plus
Rest

Conditioning
Levels 0/1 will start conditioning before the upper levels are finished lifting.
The clock will be running after they begin so Levels 2-4 may start the burpee challenge individually as soon as they finish the lifts.

Levels 2-4
5 Minute AMRAP Burpee Challenge

Levels 0/1
10 Minutes AMRAP
5 Burpees
10 Swings